Curated Action

Hero Pose

Mobility & Recovery

Hero Pose is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration2 min 14 sec

Training Details

0:00 / 2:14
Sourceyoutube.com/watch?v=O90ZZd1WEQs
AuthorYouTube creator

Hero Pose

Kneel with tops of the feet flat on the mat and sit between or on the heels (Virasana); lean the torso back onto hands or elbows to deepen the stretch through the quadriceps and ankle extensors.

Key points

  • Keep feet pointing straight back with toenails pressed into the mat
  • Elevate hips on a block or bolster if inner knees experience sharp tension
  • Tuck pelvis under gently as you lean back onto hands to emphasize the rectus femoris

Common mistakes

Forcing the hips to the floor between the feet if knee pain is present, or flaring feet outwards.

Sets: 1Rest: 1 minEst. duration: 2 min 14 sec
MobilityFlexibilityBodyweightQuadsKneesAnklesHero-PoseVideoAuto ExtractedYoutube25 Minute Full Body Mobility Routine V4 (Follow Along)

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